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Cycle-syncing involves tailoring your daily routines, such as diet and exercise, to harmonise with the natural fluctuations in your menstrual cycle, aiming to enhance your well-being and productivity. The concept of cycle syncing was initially introduced by Alisa Vitti, an integrative nutritionist and expert on women's hormones, in her first book, "Woman Code," which was published in 2014.
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Now, let's delve into the last chapter of this guide, the Menstruation phase, where we will explore the power of resting and renewal.
If pregnancy does not occur during the ovulation phase, the lining of the uterus sheds to prepare for new growth. This comes with light or heavy bleeds, depending on the person, and it is known as Menstruation.
This allows our female reproductive system to continually prepare for the possibility of pregnancy, ensuring that the uterine lining is healthy and ready.
This phase is often seen as a time of rest and rejuvenation, similar to how winter is a time of hibernation and renewal in nature. It's a time for the body to recuperate and heal.
During menstruation, we typically experience low energy levels and might feel more sensitive. This phase is a perfect time to rest, be introspective, listen to your body, and practice self-compassion and self-care.
DURATION AND HORMONAL LANDSCAPE
Menstruation begins on the first day of our bleed, coinciding with the lowest estrogen and progesterone levels. This hormonal shift triggers the shedding of the uterine lining, often resulting in reduced energy levels and occasional pain and cramping. A typical period lasts 3-7 days, varying among women.
Hormones are the messengers between the mind and the body, constantly signalling to us what’s best for our reproduction. If our two top tier hormones (cortisol/stress & insulin/blood sugar) are off, this will show through symptoms of any kind (skin, digestive, mood, etc.) like PMS, which is abnormal!
ACTIVITIES
As your energy levels are at their lowest during menstruation, it is important to prioritise self-care, rest, and engage in less physically demanding and more nurturing activities.
Although implementing self-care activities can be challenging amid a busy life, being kind to yourself, listening to your body’s needs, and respecting your boundaries will help your body to navigate this phase of regeneration.
Finding pockets of rest during your cycle creates small waves for a change from our patriarchal society in which we’ve existed for the last few thousand years.
Reaching out to friends and loved ones during this time can make you feel nurtured and supported.
Here are some nurturing activities to consider:
As your hormone levels drop, so does your energy. Give yourself permission to slow down. The aim during this phase is relaxation, recharging, and regeneration. Engage in low-intensity workouts to align with your body's downward energy.
Gentle exercise during your period can alleviate pain, cramps, and boost your mood. Always listen to your body's cues and avoid pushing yourself too hard.
A special thanks to Kika for creating the "Gentle Flow Pilates Class" designed for the menstruation phase. It includes low-impact movements, gentle stretching, meditation, and calming floor exercises.
EXERCISES YOU CAN DO DURING YOUR MENSTRUATION PHASE:
During menstruation, your body requires extra energy for the shedding process, often leading to an increase in appetite. Nourish your body with healthy comfort foods such as soups, stews, and Buddha bowls to replenish lost iron and minerals due to blood loss.
Iron-rich foods like beans and leafy greens (e.g., spinach) are essential. Incorporate foods rich in B vitamins (e.g., eggs, nuts, mushrooms, and dark chocolate) to support energy levels. Additionally, consume vitamin C-rich foods (citrus, leafy greens, bell peppers, colorful fruits, and veggies) to enhance iron absorption. Seek out omega fatty acid-rich foods like avocados, wild-caught fish, hemp, sesame, and sunflower seeds for reducing inflammation and enhancing mood.
Recommended recipes for nourishment:
During this phase's bodily fluctuations and potential discomfort, it's natural to prefer comforting, soft, and grounding clothing without restrictive elements. Opt for dark colours for peace of mind in case of unexpected spotting, and consider added warmth over your abdomen to support your womb.
Recommendations
With love,
Indigo Luna xx.
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Cycle-syncing is a thoughtful approach to aligning your lifestyle with your menstrual cycle. By respecting your body's natural rhythms, you can alleviate PMS symptoms and enhance your overall well-being.
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Our energy levels vary with the moon's cycles, affecting daily vitality and muscle performance. The key is to recognise your phase and to adjust lifestyle, diet and exercise intensity according to the different phases.
Continuing with part 3 of our 4-part Cycle-syncing series, we delve into the Luteal Phase.
UNDERSTANDING YOUR BODY'S RYTHMS:
After ovulation we start the Luteal Phase, which usually lasts 10-14 days. During this phase the body is preparing for the possibility of pregnancy causing your stress hormones (cortisol) to rise. Progesterone works as a sedation when it stimulates the lining of the uterus in preparation for pregnancy which balances the cortisol and makes us more relaxed and introspective. If pregnancy doesn't occur, it leads to menstruation.
By catering your lifestyle and diet for the different phases of your cycle you can balance your hormones which can reduce your symptoms of PMS.
During this phase we notice a mellowing of our energy and our minds adopt an introverted, intuitive, and creative mindset.
DURATION AND HORMONAL LANDSCAPE
The Luteal phase begins after Ovulation, during this phase oestrogen and testosterone levels drop and progesterone rises. It usually spans for about 10-14 days.
TIME TO TUNE IN
As our hormones fluctuate and our energy levels lower we might experience a challenging emotional time, specially at the end of this phase with PMS.
By recognising and understanding that our emotions can be partly affected by hormonal changes can help us navigate this phase.
This is the perfect time to prioritise self-care practices and engage in activities that help us relax and reduce stress.
Because we are in a very reflective mindset we might also be thinking of the past. If you experience any negative thought patterns remember to just let them go, just like the leaves fall from the trees during autumn.
It is the best time to learn and digest information, focus on details, be creative and connect with your intuition.
A lot of us might feel a little bit down and doubt ourselves during this phase. Here are some self-care routines you can try doing to feel better.
NURTURING YOUR BODY THROUGH MOVEMENT
It’s suggested to gradually lower your intensity levels of your workouts as your energy levels also lower during this phase.
As the body prepares for the possibility of pregnancy therefore causing your stress hormones (cortisol) to naturally rise, over-exercising during this phase will actually raise your stress levels even higher. This is due to the body holding onto your fat and nutrients for the potential baby which can lead to muscle wasting, bone density loss and turning on fat-storage.
Gentle exercise, without pushing our bodies too hard, can be a wonderful way to ease stress during this phase and a helpful way to connect with our emotions.
The wisdom of this phase lies in recognising that strength can be discovered in gentleness. This realisation can assist us in achieving balance and alignment.
Our dear friend Kika is back with a Pilates class she created especially for this phase.
“A fluid and dynamic low-impact mat Pilates class to perfect your alignment.”
EXERCISES YOU CAN DO DURING YOUR LUTEAL PHASE:
It is important during this time to make sure your diet is including foods that promote progesterone.
During this phase our metabolism rises, and digestion may slow down, allowing your body more time to absorb nutrients from the food you consume. However, we might feel more sensitive to foods due to fluctuations in progesterone levels, potentially leading to blood sugar dips and PMS symptoms. Taking Apple Cider vinegar before every meal helps balance the blood sugar and support a stable mood.
Supporting progesterone production is essential during the luteal phase, as it plays a crucial role in mood regulation. Foods rich in zinc and magnesium (such as nuts, seeds, and beans), vitamin C (found in citrus fruits, leafy greens, and bell peppers), and vitamin B6 (found in salmon, bananas, and walnuts) can help boost progesterone levels.
Water retention also increases during this time, which can cause bloating and puffiness, so make sure you are drinking lots of water to flush your blood and consume hydrating fruits and vegetables.
As levels of feel-good hormones like serotonin and dopamine tend to drop, you may experience cravings for sweets. Opt for unprocessed sweet options like dates and raw honey, and incorporate complex carbohydrates that provide nutrients, protein, healthy fats, and fiber to satisfy your sweet cravings without experiencing a sugar crash.
To maintain a stable mood and alleviate potential cramping, consider including the following in your diet:
- Foods rich in B-vitamins like whole grains, eggs, and beans.
- Magnesium-rich foods such as dark chocolate and spinach.
- Choose slow-energy-release carbohydrates and healthy fats to promote the production of progesterone.
Recommended recipes for nourishment:
Sweet treats to reach for: https://indigoluna.store/blogs/news/ayurvedic-cookie-recipe-from-hale_pule
The Hale Pule Balance Bowl to maintain alignment https://www.halepule.com/guides/ayurveda/balancebowl
During this phase we often choose clothing that provides a sense of embrace, comfort, and warmth. We like soft and breathable fabrics that offer gentle support as our body prepares for menstruation.
Given our tendency to be a bit introspective and self-critical during this time, we often reach for our favourite outfits that we know will boost our confidence and make us feel our best.
During your Luteal Phase, embrace the sense of inner calm and introspection it brings.
Make the most of this time, savoring the moments fully, and allow your inner wisdom to be your guide.
You can find the part one (FOLLICULAR - SPRING) and part two (OVULATION- SUMMER) and part four (MENSTRUATION - WINTER) of the series in our Cycle-Sync Category journal.
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The concept of cycle syncing was initially introduced by Alisa Vitti, an integrative nutritionist and expert on women's hormones, in her first book, "Woman Code," which was published in 2014. Cycle-syncing is a wonderful way to adjust your lifestyle in harmony with your menstrual cycle. By honouring your body's menstrual cycle through each phase, you can reduce hormonal imbalances such as PMS and period pains, ultimately bringing you back to balance, the state in which you’re designed to thrive. This empowerment enables you to adopt habits that alleviate these symptoms and genuinely benefit you in all other aspects of your life.
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Our energy levels naturally fluctuate in sync with our moon cycles. During each phase, you may experience varying levels of energy and muscle tone. The key is to remain aware of the current phase of your cycle and adjust your diet and exercise intensity levels accordingly.
Let's dive into the second chapter of this guide, where we will explore the vibrant energy of the Ovulation Phase and uncover the essence of summer within your body's natural rhythms.
UNDERSTANDING YOUR BODY’S RYTHMS
Ovulation is a moment in time when the egg gets released from the follicle, it typically happens in the middle of the cycle, and the high feeling lasts for about 3-4 days.
Think of ovulation as the peak of summer in your menstrual cycle. It's the main event when your oestrogen and testosterone levels are at their highest. This is when your body is most fertile.
During this time, many women often find themselves feeling more confident, sensual, and full of energy. It's quite common for our sexual desire to increase.
The ovulation phase is the time during your menstrual cycle when the chances of getting pregnant are the highest as our ovary releases a mature egg. The egg travels down the fallopian tube toward the uterus to be fertilized by sperm.
If you’re wanting to conceive it’s the best time of the month for that. However if you’re not planning on getting pregnant it’s important to use protection or consider other enjoyable ways to connect intimately.
One way we like to practice natural birth control is by using the Natural Cycles app. This method is effective because it monitors the temperature rise that occurs after ovulation. It's important for every woman to have the freedom to select the birth control method that aligns best with her preferences and needs.
DURATION AND HORMONAL LANDSCAPE
Ovulation is situated around the middle of your cycle. This is when oestrogen and testosterone levels peak.
ENJOY YOUR GOOD MOOD
As the hormones and energy reach the highest point, your mindset takes on an extroverted and abundant thinking quality. You will be feeling more confident and powerful. We encourage you to really go for it and celebrate yourself in your fullest expression. Embrace these feelings with gratitude, it is part of the wonder of being a woman. You can really strive for your dreams in this phase, it is a period of ripeness.
• Best time to be seen and heard
• Social engagements or date nights
• Work on challenging tasks or projects
• Networking events or group activities
HIGH INTENSITY LEVELS
During this stage, when your body's energy levels are at their peak, you can push into high intensity levels. Recommended movements during this phase include exercises like weight training, or a dynamic yoga flow.
An important point to note: estrogen can cause joint swelling, so be sure to keep your muscles engaged during workouts to protect your joints.
We welcome back our dearest Kika, who has created a Form-Focused Pilates Class specifically designed for the ovulation phase.
“Barre meets mat Pilates in this energising full-body workout. With a strong focus on form and the stabilising muscles, expect high-reps, all over definition and an end to excuses.”
EXERCISES YOU CAN DO DURING YOUR OVULATION PHASE:
Because your oestrogen is at its peak, it’s helpful to eat foods that will help balance this hormone.
Also, opt for nutrient-dense foods to provide your body with the necessary energy and nutrients it needs during this phase. Minimize your consumption of sugary and highly processed foods, as they can lead to energy spikes, which may amplify hormonal fluctuations. In summary, focus on a balanced and nutrient-rich diet that supports hormonal balance.
This can include:
RECOMMENDED RECIPES FOR YOUR OVULATION PHASE:
Quinoa Salad with Roasted Vegetables:
Roast a variety of colorful vegetables like bell peppers, zucchini, and cherry tomatoes. Toss them with cooked quinoa and a lemon vinaigrette. Add some tofu or chickpeas for protein.
https://cookieandkate.com/mediterranean-quinoa-salad-recipe/
Make a curry sauce using coconut milk, curry paste, and spices. Add roasted sweet potatoes and cooked chickpeas. Serve with brown rice or quinoa.
https://www.allrecipes.com/recipe/265472/vegan-sweet-potato-chickpea-curry/
This is the perfect time to wear outfits that make you feel confident and attractive. Choose vibrant, colorful clothes that match your energetic mood, and pick comfy outfits that support your movement when you're out and about. This way, you can fully enjoy feeling your best.
RECOMMENDATIONS
• Book: “Daring Greatly” by Brené Brown (emphasizing vulnerability and courage)
• Watch: Brené Brown: The Call to Courage (emphasizing the significance in fostering authentic connections and leading a fulfilling life)
As you embrace your Ovulation Phase, make the most of the abundant energy you feel. Enjoy this time to the fullest, and let your inner vitality guide you. Keep shining and savor the joy of being in sync with yourself.
With love,
Indigo Luna xx.
You can find the part one (FOLLICULAR - SPRING) and part three (LUTEAL - AUTUMN) and part four (MENSTRUATION - WINTER) of the series in our Cycle-Sync Category journal.
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Coming into greater alignment with each phase is called Cycle-syncing where your health and lifestyle habits (like diet & exercise) match the four phases of your menstrual cycle.
We have all grown up in a patriarchal society that is structured around the 24-hour cycle of men's hormones where worth is based on productivity. Women obviously have their own month long cycles in tune with the moon so it’s important to care for the woman’s body to achieve health and happiness from a feminine perspective. You realize how magical women’s bodies really are, how they reflect nature and the seasons of the earth, and how important it is to share this wisdom for everyone’s benefit.
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In this guide, you will learn about the science behind what’s happening in our body physically and emotionally, with some suggestions on how to optimize mind and body to feel in alignment with your inner nature by exploring exercises and nutrition tips tailored to your body's changing needs.
Let's delve into the first chapter of this guide, where we explore the radiant blossoming of the Follicular Phase and discover the essence of spring within your body's rhythms.
UNDERSTANDING YOUR BODY'S RYTHMS
Welcome to the blossoming phase of your cycle, the Follicular Phase. Just as spring breathes life into the world, this phase prepares your body for the journey ahead. Over the span of about 10 days, estrogen levels gradually rise, nurturing your intentions and energy until the moment of ovulation. During this time, estrogen enhances your verbal finesse, empowers your muscles for strength and swift recovery, fortifies your bones, and enriches your brain's long-term memory capacity.
DURATION AND HORMONAL LANDSCAPE
The Follicular Phase emerges after menstruating where the oestrogen levels start low and build over around 10 days until ovulation. This allow for muscle growth and rapid recuperation, also amplifies your energy levels, invigorating your spirit.
HORMONES AND ENERGY UNVEILED: RISING AND FLOURISHING
As the energy within you surges, your mindset takes on an extroverted and forward-thinking quality. It's a time of growth and creativity, where the possibilities are endless.
Harness the estrogenic energy to envision and plan ahead. This phase is perfect for mind-mapping, scheduling, and igniting fresh ideas. However, be mindful of potential negative thought patterns like fear. Release these patterns, for they do not serve you.
NURTURING YOUR BODY THROUGH MOVEMENT
The idea of this phase is to gradually increase intensity and challenge in your workouts. Oestrogen, the muscle-building and quicker recovery hormone, starts out low but rises until it peaks at Ovulation, along with your energy levels. We use fat stored as energy here while metabolism is low and digestion is high. This is a great time for muscle building as pain tolerance and muscle recovery are higher.
Our dearest friend Kika has created a pilates class for you specially for this phase.
“For those who like it hot. A circuit-style pilates cardio workout, designed to build and maintain strength, raise the heart-rate and ignite individual muscle groups.”
Some good movement options:
NOURISHING YOUR BODY
On a digestive level, this is the gut-healing phase of our cycle, so spring-like foods eg sautéed vegetables, fermented foods, and omega-3’s like fish and seeds are essential. Always remember to eat as much fresh, unprocessed (organic if possible) whole foods so your body gains maximum nutrients.
Recommended Recipes for Nourishment:
Eat Your Greens @ Hale Pule https://www.halepule.com/blog/simple-ayurvedic-recipe-eat-your-greens
Rasa Rice Bow @ Hale Pule https://www.halepule.com/blog/rasa-taste-your-way-to-balance
Clothes that support your movement enhancing and revealing itself in your full expression. Fabrics that gently hold you and nourish your skin in breathable softness.
RECOMMENDATIONS
Celebrate the Follicular Phase as a time of growth, intention, and spirited action. As you align with the rhythms of your body, may you find empowerment and renewal in every step of your journey.
With Love,
Indigo Luna xx
You can find the part two (OVULATION- SUMMER) part three (LUTEAL - AUTUMN) and part four (MENSTRUATION - WINTER) of the series in our Cycle-Sync Category journal.
]]>We invite you to join us on a journey toward reclaiming your nights and embracing the tranquility that sleep can offer. From simple yet effective practices that wind down your mind, to creating a serene sleep environment that cocoon you in comfort, each reminder is designed to be a stepping stone towards achieving a more profound and rejuvenating rest.
Tidy Your Bedroom
The serenity of a tidy bedroom can enhance the quality of our rest. A neat bed, organized surfaces, and decluttered spaces invite peace and calm. Dedicate a few minutes in the evening to this simple ritual; you'll cherish the serenity it brings when you return at bedtime, stepping into a clean, uncluttered space perfect for slipping into peaceful slumber.
Optimise Room Temperature and Scents
Creating an ideal sleep environment goes beyond tidiness. The temperature of your room plays a crucial role in signaling to your body that it's time for rest. Slightly cooler conditions mimic our body's natural drop in temperature during sleep, fostering a deeper, more rejuvenating rest. Complement this by infusing the room with gentle, calming scents like lavender or chamomile.
Write in Your Journal
There's immense power in transcribing thoughts onto paper, unburdening one's mind and paving the way for a serene night’s sleep. Even if it’s just for five minutes of free-flowing writing to discuss your day, reflect on moments of gratitude, or sketch out dreams, this mental decluttering can be a beautiful transition to sleep.
Sip on a Warm Cup of Herbal Tea
A cup of chamomile or lavender tea not only calms your internal systems but also acts as a signal of nightly rejuvenation. Let each sip be a meditative act, reminding you of the beauty of simple, mindful moments.
Listen to Soft Music
The harmonious frequency of 432Hz music is believed to promote relaxation and resonate naturally with the body. You can find our own 432Hz Spotify Playlist HERE or indulge in nature sounds or white noise to create a calming sound cocoon that guides your mind gently into rest.
Indulge in a Relaxing Bath Ritual
Immerse in a warm bath with Epsom salts and essential oils like lavender or ylang-ylang. Let the strains of the day dissolve, feeling your body grow lighter and your mind clearer, preparing both for the restful journey ahead.
Breathwork and Meditation
Before sleep, engaging in mindful breathwork or meditation can relax the body and ease the journey into slumber. Techniques like the Physiological Sigh and 4-7-8 Breathing, or platforms like Insight Timer for Guided Meditation, can become a soothing part of your evening ritual.
Evening Gratitude Reflection
Before sleep, travel through your day, recalling small details of joy or satisfaction. This act of reflecting turns ordinary events into cherished memories and transforms bedtime into an opportunity to acknowledge the beauty in your life, filling your dreams with positivity.
Reading
Switching from screens to physical books or 'night mode' e-books offers a sensory-rich experience. The tactile pleasure of a book or the convenience of digital reading without disruptive blue light anchors the mind, preparing it for rest.
Book Recommendations from Our Team:
A Court of Thorns and Roses by Sarah J. Maas: For lovers of fantasy and romance.
The Power of Now by Eckhart Tolle: Delve into present-moment living.
Normal People by Sally Rooney: Explore love and friendship.
Ikigai by Héctor García and Francesc Miralles: Discover your unique purpose.
Thursday Murder Club by Richard Osman: Enjoy mystery and humor.
Power Down and Embrace the Dark
Reduce screen time with a digital detox before sleep. Silence notifications, activate 'Do Not Disturb' mode, and charge your phone away from the bedside. By consciously distancing yourself from screens, you pave the way for a deeper, more restful sleep.
Embrace the night with open arms and let the soothing embrace of restful sleep nurture your body and soul. Your well-being deserves this moment of self-care. Sweet dreams and a brighter tomorrow await.
With Love,
Indigo Luna xx
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20 mins Online Pilates Class for you!
To warm you from the inside, we are so happy to share a new Pilates Class with you in celebration of our latest Winter Yoga Capsule.
In this 20 mins class, we will use our breath to connect the mind to the body before moving into a full body flow that will leave you feeling stretched and lengthened.
Created with loving intention by our dear friend Sammy @samamore @groundedpilates_ to assist connecting you to your best self. She brings a modern perspective to traditional Pilates, incorporating the importance of a moving body and breath in sync.
Sammy’s energy is such a gift for you to feel. You can see her wearing pieces from our beautiful new Winter Yoga Capsule in the video. Your favourite Agni Set in warming winter tone Rhubarb ethically crafted with love (as always) from the softest Plant Viscose hand-dyed with GOTS-certified dyes. Together with our beloved Agni Wrap Top in Offwhite.
This capsule has been handmade with love, always with the intention for us all to feel confident and supported in our feminine flow, and to keep you cozy during the winter months.
Sammy’s online platform GRNDED has over 140 curated Pilates classes to transform your body and connect you to your best self.
Enjoy discovering these for yourself beautiful one xx
Galungan occurs every 210 days on the Pawukon calendar and honours the victory of dharma over adharma – good triumphing over evil. It also marks the date when ancestral spirits return to earth to visit their families. These penjor structures act as guides so the spirits can find their way back home.
We are honoured to join in the festivities at our Batu Bolong store by installing our penjor out front. We feel privileged to take part in this meaningful tradition and experience the sights, sounds, and spirit of celebration in the community. The scent of incense fills the air as families dress in their finest traditional clothing and visit local temples to pray. There is a powerful sense of magic and joy during this holy time.
We hope anyone visiting Bali for Galungan takes time to understand and appreciate the history and significance of this festival. The vibrant culture and traditions of this special island are what make it so magical. We are forever grateful to be a part of it.
With Love,
Indigo Luna xx
We hope you're feeling held and nourished from the inside out this winter season.
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We're delighted to share insights from our dear friend @bookhou, who skilfully revives the art of mending clothes. She reveals two practical ways to repair holes in our clothes, breathing new life into them instead of discarding them into a landfill.
@bookhou uses two types of stitches: the satin stitch and the split stitch. Both of these are perfect for repairing clothes, and they add a unique touch to your garments, allowing them to tell your story
The satin stitch creates a smooth, dense patch over holes, blending seamlessly with the fabric. You can control the stitch's length and width to achieve the look you desire.
The split stitch, on the other hand, lends a textured appearance to the repair work. You can play around with the stitch's length and spacing to create different effects.
In the tutorial, @bookhou uses a product called Sulky Stick n Stitch, which securely holds the fabric while dissolving in water. It allows you to either draw or print your design directly on it, ensuring precision while you stitch.
The ladder stitch is an easy and effective technique to mend holes in your clothes. It involves making a series of parallel stitches that look like a ladder's rungs, perfect for repairing holes or tears.
Mending our clothes is more than a practical act; it's an act of love and conscious consumption. Each stitch we make symbolises our commitment to sustainability, resisting the throwaway culture.
We hope you embrace this beautiful practice and make it your own!
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We are so very honoured to be growing alongside you on this remarkable journey of making and creating ethically and sustainably.
In the flow of our celebrations, we are excited to offer you a free “Traditional Hatha Yoga class” with Dea Putri
This 60-min Sun practice is about energy management and developing a deeper relationship to Prana, the energy that enliven everything from within.
Sun practice is about energy management and developing a deeper relationship to Prana, the energy that enliven everything from within. According to the tradition, prana is considered the most direct living expression of the infinite. By having more prana in our body, we can also access the divine powers.
Specifically for this practice, we will aim at touching the Vishok Jyotir/Light in the heart that allows no sorrow to enter. It is said that the heart holds the intelligence of the soul, by combining certain asanas, pranayama and kriya, we were granting ourselves access to the place of highest inner wisdom – the Vishok Jyotir
Dea is a Traditional Hatha Yoga Teacher based in Bali and currently teaching at The Practice Bali. She began practising yoga 14 years ago in her hometown of Jakarta but had no idea at the time that yoga was a spiritual science that could change her life.
All she knew was that yoga was her safe haven, an oasis where she could find peace and tranquility in the midst of the hustle and bustle of big city life.
After learning the various types of yoga available today, she is certain that the only way to see yoga is as a spiritual practice.
And to reap the full benefits of yoga, she must engage in a complete practice involving Asana, Pranayama, Meditation, Mantra and more.
That is her belief, and it is reflected in her teaching.
Together we embody the change. And continue working towards leaving a better world for our children.
Where there is genuine love, care and connection there is hope.
With love from all of us,
Indigo Luna xx
Ayurveda is unchanging and based in nature. We are an expression of nature, responding and relating to everything around us; from the cosmos to the food on our plate. Even our personality will evolve with the practices of Ayurveda.
In this one hour session, Myra Lewin the founder of Hale Pule, Yoga master and Ayurvedic practitioner with over thirty five years of experience will touch on fundamentals of Ayurveda including:
Ayurveda is most powerful when used in combination with Yoga. Hale Pule’s educational and healing programs include both of these sacred sciences.
Would you like to follow and know more about Myra?
Website: Halepule.com
Everyday Ayurveda & Yoga podcast
Youtube: youtube.com/@hale_pule
Instagram: instagram.com/hale_pule/
Heal your digestion and experience balance, clarity and vitality with her balance bowl
With love,
Indigo Luna xx
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Learn how to dye our beautiful Organic Cotton Flow Set with our sweet friend Jamie.
Avocado pits and skins are capable of creating the most lovely dusty pink natural dye. They contain a dye compound known as condensed tannins or proanthocyanidins that are responsible for the beautiful colours they create.
Most natural dyes won’t bind to fabric without the help of a mordant. Mordants are mineral salts that are used to pretreat the fabric before the fabric is introduced to a dye. Mordants create a chemical bond to the fiber and the dye that, essentially, fixes the dye into the fiber. Tannins are one of the only dye compounds that can form a (weak) connection with fiber without a mordant. However, the colour will be much more saturated and long-lasting if the fabric is pretreated before being dyed.
Soy milk pretreatment is a wonderful option if you aren’t quite ready to jump into mineral salt mordants. The proteins in soy milk act as a glue by creating a physical bond to the fabric and dye.
To pretreat cloth with soy milk, dilute one cup of soy milk with 6 cups of water. Soak fabric in the diluted soy milk bath for at least 12 hours then wring excess liquid out of the fabric and allow it to completely dry. Dip the fabric again, allowing it to become fully saturated before wringing and drying. Repeat 2-3 more times and the fabric will be ready for dyeing.
Supplies
Step 1
Place avocado skins or pits into a pot and cover them with water. The amount of pits or skins that should be used depends on the depth of colour you are trying to achieve. For a medium adult t-shirt, I use 3-4 pits or around 10 skins for a light to medium pink. Less pits or skins will give a lighter colour and more will give a deeper colour. Pits and skins can also be mixed for a beautiful rosey dye.
Step 2
Heat the pits or skins on a low temperature for 1-2 hours. You might be tempted to turn up the heat to get faster results. However, heating avocado dye at a higher temperature causes the colour to shift from pink to orange/brown. You should notice that colour is beginning to be released into the water after 15-30 minutes of gentle heating.
Once the liquid has become a peachy pink colour, turn the heat off and allow the dye to oxidize for a few hours. As the tannins oxidize, they become pinker. I sometimes like to let the dye sit overnight.
Step 3
Remove the skins and/or pits from the dye. If you’re hoping to create even colour on cloth, be sure to pour the dye through a strainer and cloth to catch any small pieces of solids. If not, you can simply use a spoon to remove the large pieces.
Step 4
Wet out your cloth by soaking it in water for at least 30 minutes. This step helps the dye bind to the fabric more evenly.
Step 5
Squeeze out the excess water and place your fiber into the dye. Give it a good stir and make sure that all of the air bubbles have been pushed out so it can sink under the dye.
Step 6
Heat the dye and fiber or fabric on a low heat for around an hour, stirring and checking the colour frequently. Stirring often helps reduce the chance that the fabric will be dyed unevenly.
To shift the colour to a deeper, rusty tone, add a pinch of baking (sodium bicarbonate) to the dye and stir well to dissolve.
Step 7
Remove the fabric from the dye and squeeze out as much of the excess dye as possible. If you’re satisfied with the colour, you can wash your fabric with a gentle detergent and hang to dry or in the dryer according to your fabric’s care instructions.
We hope you enjoy getting creative at home with Jamie’s natural dye wisdom.
More links and resources can be found in her bio @thebarefootdyer
With love,
Indigo Luna xx
We have asked some truly inspiring mothers from our community to share their experience transitioning from maiden to mother and how they empowered themselves during this phase.
Our clothing is mindfully created with the intention to support women as they evolve into motherhood and beyond. We put together some pieces that are loved by many mothers in our community.
Flowers bloom in a mothers love.
With love,
Indigo Luna xx
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Showing our body some love doesn’t always have to be hard work. Slowly carve out space away from your phone with simple self-love ideas for body-mind-spirit connection as your transition into the waking hours.
Statistics tell us that 71% of people reach for their phone within 10 minutes of waking up.
Checking your phone first thing in the morning often creates stress and anxiety.
We created this Journal - for you and for us - to make small changes together and work towards a more fulfilling and intentional life.
1. Drink Water
When you wake up your body is often dehydrated, by drinking just a glass of water first thing in the morning can kick start your digestion, improve your brain function and increase your overall skin health which in turn improves your mood for the day.
2. Make Your Bed
This simple act of making your bed in the morning can bring a sense of calmness and have a profound impact on your mindset and productivity for the rest of the day.
3. Tongue Scrape
Tongue scraping is a quick and easy ritual to incorporate into your morning routine. While you are having a restful sleep, bacteria and debris build up on the surface of your tongue. By using a stainless steel or copper scraper, it will remove toxins and bacteria that build up in your mouth overnight enhancing your digestion, taste buds and overall oral health.
4. Stretch Your Body
After a night of sleep, your body may feel stiff and sluggish. Stretching in the morning can help to increase blood flow and oxygenation to your muscles and brain, which can help you feel more awake and energized.
5. Meditate
Taking time to meditate even just for a minute and practice mindfulness in the morning can help to reduce feelings of stress and anxiety, allowing you to start your day with a calm and centered mindset.
6. Set Your Intention for the Day
What important tasks do you want to focus on today? Is there something you wish to accomplish? Or perhaps your intention is simply quality time with your loved ones. Energy flows where intention goes.
7. Write a Gratitude List
Gratitude practices are powerful ways to maintain happiness and fulfillment. It can be as simple as writing down 3 things you’re grateful for to start the day with.
8. Prepare Breakfast
Eating a balanced breakfast that includes a good amount of carbohydrates, fats, and proteins can help regulate blood sugar levels, boost metabolism and support your hormones.
9. Step outside
Exposure to natural light in the morning can help to regulate your circadian rhythm (body clock) which is important for a healthy sleep-wake cycle. By observing the beautiful nature around you and breathing in the fresh air for even just 5 minutes in the morning can be a mindful ritual to help you feel more relaxed and present while improving your sleep cycle.
10. Listen to Music
Turning on some high frequency music, such as sounds that reach 2,000 Hz and beyond, or even simply your favourite tune of the week is a wonderful way of activating a serene sense of calm. Choose sound that nourishes you to add presence and clarity to noise. If you need some ideas you can listen to this Playlist we created.
11. Have a cold shower
Taking a cold shower in the morning increases your heart rate and breathing which enhances your circulation and makes you feel awake and alert. As this ritual can be challenging it can make you feel accomplished, enhancing your mood.
We hope this supports you in creating a happy and positive start to your day
With Love,
Indigo Luna xx
By listening and sharing with one another, we can learn from each other's experiences, and perspectives. Together we can learn to live more from the heart as a collective.
Today's share is with our beautiful friend Eva Kandra, @evakandra from @from.soma, where we dive deep into the importance of gathering, community and the relationship we have with our physical bodies and higher self.
Please tell me about what you feel your calling for is in life?
So many ways to interpret and explore this question.
So many ways and paths to answer this question but simply, I think my calling is to Feel. To create spaces of deep intimate meeting of myself and the relationship that emerges from the internal field that I inquire into. Much like an unfurling, I feel the Calling is a never ending evolution. The craft, the river changes along the route to the ocean, but the water that flows is ultimately the same drop from the source; just molded, shaped and intimately touched from the journey from Source to Source, from Spring to Sea.
I love using nature to express myself. It is so beautiful, and poetic but sometimes the reality of what I'm actually saying is damn hard. To feel is a courageous act.
For people like me, it feels less like a choice and more of a non-negotiable, set in motion by my soul that agreed this was how I wanted to explore life in this cycle/incarnation. Some days feeling feels euphoric, like the most refreshing breath of AC after a day spent on the back of a motorbike; boiling, sweating, and inhaling exhaust. Some days feeling feels like a broken tap to a bath that is about to overflow and spill all the bubbles and water all over the floor, with no indication if the water will ever stop flowing out the faucet or if I will be sitting in a metaphoric bathroom filled to the brim with burst pipes.
All I know is my body and my breath. My devotion to listening to my soul speak, and some days she whispers, and some days she screams.
What is so special about women coming together in a ritual setting?
This question makes my body feel like a cup of honey.
Excited about even hearing about the gift of gathering. Tribal, community, circular living has been a fundamental necessity for humanity to thrive for as long as we have. The foundation to a tree blooming and blossoming, growing and expanding so big with her branches thriving, all comes from the thousands of individual anchors that create the roots. Gathering is how I see the unification of these individual streams into roots. The trunk, the channel from which we can then plug into to receive life. Drops of honey dripping to the earth.
When women come to gather, something truly remarkable happens. A light ignites and a long lasting flame re-emerges. We are reminded of the knowing of how nourishing it is to be with our bodies, in intentional space of listening to her and in that the receptivity of the field emerges. A returning home to essence. We don't have to do anything, the power can be felt by simply being and sharing space together from an embodied place. This is what is so special. The magic of the moment revealing itself.
What does embodiment mean to you?
Embodiment in essence means to be with, and in contact with what is moving through, moment to moment. Not just the awareness of observation, but the inquiry into relating. This is my current resonance with what embodiment means to me. For whoever is reading, I invite you to ask yourself, what does embodiment mean to you? For us all have a different orientation and experience to what the essence of embodiment inspires uniquely within us. Take a breath, bring some touch and ask your body, what is embodiment for you?
In what ways have you noticed women becoming disembodied? What happens as a result?
We become disembodied because there is an experience in the body that we have desensitized/ we don't want to feel because we have the experience that it is unsafe. Women, in female bodies, have spent generations living in states of perpetual fawning.
Fawning is 1 of the 4 trauma responses that come online. Briefly; Fight, is where there is high adrenaline and there is an impulse to defend and keep the system safe by overpowering/challenging the threat. Flight, is where there is still high adrenaline, but the adrenaline is used to flee the threat, escaping the situation and running towards safety. Freeze, is whereby the parasympathetic and sympathetic nervous system are both online and at high levels, making it very difficult to move or act, and the individual freezes, becomes paralyzed and non responsive, the whole system shuts down in hopes that the threat will wear itself out/ become disinterested.
Here we come into interesting territory.. Fawning. Fawning comes from the origin Fawn; a baby deer at a young, fragile and vulnerable age. Fawning has only recently been discovered as it appears primarily in female bodies, and because research, study and data is majority tested on male bodies, the discovery of fawning has only recently been recognized and explored by scientists.
Fawning is when there is high adrenaline, but the social part of the brain is still online and active, so the native/individual who perceives the potential threat is able to detect the desires and wants of the predator. The native is able to manipulate her/him/their self to fulfill the desires in hopes to rectify the danger, and establish safety again.
This is the birth of the trait called People Pleasing.
This is why healing the nervous system is essential at accessing a life of freedom, joy and authenticity. Every unprocessed emotion is stored in the body, directly interwoven with the nervous system. The more we create space for entering Soma, entering the body, creating safety and titrating the emotions that arise with breath, sound, and touch, the more we have access to being in contact with our true self, and have the opportunity to choose to act instead of responding from memory of threat and abuse.
How is embodiment achieved?
I wouldn't use the word achieved, I believe it is more cultivated. I choose the word cultivated because it requires effort, time and devotion to wanting to create spaces to meet one's self. At first it can be super overwhelming, so this is where the concept of titration is brought in and where I focus my somatic education on.
Slow, consensual and titrated.
Titration originally derives from a chemistry term where you take two highly reactive substances in test tubes and with a pipet, slowly, slowly, mix them together to create the combined mixture safely. If titration wasn't applied, and these two substances were to mix all at once, poured too quickly, the substances would react and explode. This is the essence of titration when we relate it to trauma. Trauma is anything too fast, too much, too soon that overwhelms the system to digest, and our nervous system creates strategies to cope with this stress which are the trauma responses mentioned earlier; fight, flight, freeze, fawn. So by working with slowness, breath, we provide the fertile ground for digestion. Training our system to be anchored in feeling safe as we approach the tender areas of our psyche.
What effect does an embodied woman have on her surroundings?
Hmm.. I love this. To me I see this as a visual. As a stream feeding crystal waters of smaller streams. I see it as a grand oak tree, firmly rooted and at the same time completely expanded into swaying, playing and dancing with the wind. I see it as a circle. A beginning and an end with no interruption in between one fluid movement without a beginning or an end as they merge to create a third entity, a wholeness that I believe only women, in female bodies experience. This deep connection with the physical womb and the chalice from which the sacred waters nourish our life. I see villages of people thriving as a result of the empowered, embodied women they have the humble privilege to stand from, the women of their ancestry that chose to live from aliveness and embodiment that then paves way for a new wave of relating to life, earth and body.
Share with me more about your work and what it means to you to hold space for other women?
As a Somatic Educator, I create a safe space for body based exploration. Providing the environment to start allowing what was suppressed and deposited, opportunity to start moving. As practitioners, we invite people to return to embodiment, to live life in an attuned state of felt presence. In order for this to happen, the focus is on building safety, so the safety begins relating to the pain, with the aim to develop capacity to feel safe enough to feel, so we are able to have access to the Aliveness life has to offer us.
My aim is to create intentional space for women to gather, learn, feel, grow, evolve, empower, connect, experience an established sense of internal safety and heal. To fine-tune the instrument of our bodies and our 5 senses for exquisite sensitivity, so we are able to be in deep fulfillment and intimacy with life, and how it desires to move through our being. That we are able to simply feel who we really are, moment to moment, and bring this into relationship with the world around us - dropping the constructs of who we think we “should” be in order to belong and experience life from a place of connection, authenticity, depth, aliveness and simplicity.
Are there any practices you can share with us for a woman to feel more embodied?
Embodied simply means being in the body.
So the foundations for regulation and accessing body wisdom is through 4 ways; through breath, sound, touch and movement.
For me, when I get triggered, or experience an adrenaline spike or stress, I place my hands on my body, wherever it feels the most needed, nourishing and genuine. Bring my attention to my breath, and focus on candle breathing (slow, long exhales through pursed lips). Touch and breath are my go to, and if I need and the environment is appropriate, I will stretch; lengthening the body, creating space for breath to reach into the discomfort and bring a wash of relief.
Any final words? What would you like to leave us with?
Women are breathing, living art. We are the wave as we are the dirt and bud. We hold creation in our psyches, in our bodies, in our wombs.
When you need a reminder, feel your feet, feel the mana of the Āina, the power of the Land hold you in deep reverence and celebration, for you are the one that has choice. Choice to choose. Choose to use your dollar as your vote, to choose to listen, to choose to reclaim, embody and empower.
You got this. And as my friend continuously reminds me ~ be as big as your soul knows it to be and don't let anything stop it's magic.
We’re so grateful for our friendship with Eva. If you would love to hear more from her you can sign up to her Love Letters of Leo with the link below:
https://view.flodesk.com/pages/643e25d7783811d05bbf7d93
A beautiful offering of hers to share and connect more intimately with like-minded souls.
You can find her on socials @evakandra @fromsoma
Photos captured of Eva by the creative angel @laucastrou
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Have you ever stopped to think about who made your clothes? How their lives are?
The Rana Plaza tragedy in 2013 opened many eyes to the dark side of the fashion industry, making it more important than ever to know where our clothes come from and how they are made. Over 1,100 workers, mostly women, lost their lives, and thousands more were injured. This disaster revealed the exploitation and unsafe working conditions that many garment workers face daily, especially those working for big fast fashion brands in developing countries.
At Indigo Luna, we embrace the art of slow, sustainable creation, beautifully intertwined with nature.
Our island home, Bali, guides our appreciation for the journey behind each piece, with family bonds keeping us grounded to this place. Our creations echo the time-honoured tradition of crafting intricate offerings, known as 'canang sari.' Where it's not the final offering that is most important. It's the time, presence, and energy put into the creation process.
We deeply value the artisans behind each garment. We engage and connect with them every week, creating and learning together in the same space and haring smiles. Ensuring that every individual involved in crafting an Indigo Luna piece works in safe conditions and receives wages that exceed the standard of living in their community. To us, fair wages and safe working conditions should be a non-negotiable standard for any brand you buy from.
Capturing Balinese artistry, we incorporate care, time, and dedication into each garment. When given the choice, we will always choose people, the planet and doing good over profits. Indigo Luna grew organically as a small brand, and we’re committed to maintaining our genuine essence for doing the right thing.
We're deeply grateful and proud of you. You who share our sentiments and support the path to mindful creation. You who take time to really understand the process behind what you are buying. Your guidance and love empower us to make a positive impact on many lives.
As conscious consumers, is up to us to move the needle. By wearing our values and investing in a fashion industry that aligns with our beliefs and asking ourselves if we really need it, if we can thrift it, or if the price tag really reflects the true cost to our planet and others. Only then we can create the world we want to be part of.
Our goal is to create beautiful garments that actually do good and build a community of like minded people.
Each time you touch an Indigo Luna piece you know the considered journey it has taken, and that every step has been taken to leave the smallest footprint we can.
Thank you for being a part of our story.
With love,
Indigo Luna xx
Lift your energy with our vibrant friend Kika @kforma
We’re so excited to share a beautiful 30min Pilates Class with you to celebrate the launch of our ASANA Collection designed with intention for movement.
You can’t help but absorb her passion for movement when in a class led by Kika. She will inspire and challenge you in the best way. Plus you can save the video and do the workout whenever suits you.
We love seeing Kika living her dream of being a trainer and helping others achieve their fitness goals. She loves to make people happy and feel good from the inside.
You can see her wearing pieces from our beautiful new Asana Collection. Ethically crafted from natural fibres, Asana Yoga Wear is perfecto for low impact workouts like pilates or vinyasa yoga. Wonderfully soft, breathable and supportive yoga wear we are sure you will love.
Asana Long Sleeve Off White (to wear before & after class)
Kika has created her own collection of essential fitness accessories K-Forma with all you need for a full body workout whether at home or on the go.
Hand weights, ankle weights, resistance bands, and more! Check them out here.
With love,
Indigo Luna xx
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Tonight, people in Bali will participate in the festive and chaotic ogoh-ogoh parade, where large demonic statues are carried through the streets to attract the attention of negative energy and bad spirits.
Directly after the festivities, and for the day of Nyepi, the lights of Bali are switched off, all transport comes to a halt, and everyone is expected to stay home and practice silence. Fasting is encouraged, as well as refraining from any activity that disturbs the peace or pollutes the environment. As a result, the usually vibrant streets of Bali are left empty, confusing the bad spirits and causing them to leave the island in search of life elsewhere.
Nyepi is based on the Balinese Hindu philosophy of Tat Twam Asi, which means "I am you, you are me" and emphasises the unity of all beings. The day of silence is meant to bring people closer to their inner selves and encourage self-reflection, as well as foster a sense of community and togetherness.
To observe the day of silence around the world, some suggestions for quiet activities include reading, meditating, practicing yoga, or taking a walk in nature. It's also an excellent opportunity to disconnect from technology and social media and connect with yourself and your loved ones.
Our team in Bali will be observing Nyepi celebrations, and we won't be posting tomorrow. We will be putting down our phones and turning off our laptops for a day of gentle introspection. We invite you to do the same if you feel called.
Our beautiful team in Australia will still be answering your inquiries and packing your orders.
With love,
Indigo Luna xx
]]>We appreciate all women in our lives and embrace our own inner strength and uniqueness. Together we can create a world where women are celebrated and empowered to shine. A world that is diverse, equitable and inclusive.
]]>Balancing Yin & Yang is the key to balancing your hormones and living a healthier, happier & thriving life.
Yin is dark, the Moon, feminine, receiving, goes with the flow & is mysterious.
Yang is light, the Sun, masculine, giving, action, directional, and creates clarity.
In nature, Mother Earth is in constant creation. Her seed is created in darkness, the womb, but cannot grow without the Father Sun’s energy. One cannot live without the other. Yin & Yang are always interconnected and need each other to be able to create.
You’re a part of this Yin-Yang nature, too.
When you go too into the Yin energy, nothing gets done and you get PMS & irregular periods.
When you go too into the Yang energy, as we tend to in our Yang-dominating societies where we’re told to be productive every day, imbalances happen like burn out, PMS & irregular periods.
This is very important!: As a woman or person with a biological female hormone cycle, you have a biological need to slow down in your Luteal &
Menstrual phases.
By honouring the four phases of your hormone cycle with the qualities of Yin & Yang, you will greatly reduce hormonal imbalances like cramps, period pains, acne, hair loss, mood swings, fatigue, anxiety, stress & more.
Here is how you can balance your Yin & Yang in each phase:
MENSTRUATION
On the inside: You’re shedding your uterine lining, this is Yang energy, exertion & losing energy. All of your hormones are at their lowest, so energy is lowest.
Bring into balance: Relax & restore your energy. Be more Yin. Allow yourself to receive.
FOLLICULAR
On the inside: After you bleed, oestrogen starts to rise. Oestrogen is a Yin hormone; it’s making you more feminine by making your face more symmetrical & body have voluptuous curves, your voice becomes more feminine & articulate.
Bring into balance: Do Yang things like take action, set up meetings, create a business plan, set goals, have direction, workout increasingly harder & socialise.
OVULATION
On the inside: This is where your oestrogen peaks, your lips are most plump & you’re at your most magnetic to attract a partner. You’re at your most inner Yin, your most feminine energy.
Bring into balance: Do your most masculine or Yang actions like promoting your work, hosting an event, providing support & reaching your workout goals.
LUTEAL
On the inside: Oestrogen takes a dip then slightly rises again, but the star of the show is progesterone, a Yang hormone. It’s Yang in nature because it raises your temperature & makes your body think it’s pregnant. Your stress levels naturally rise to protect you & the potential baby, so this raises your intuition & awareness, but also makes you more introverted & more sensitive.
Bring into balance: Do Yin things like relaxing, slow down, dance, flow, allow yourself to receive & create art.
When you honour how your energy, mind & body change throughout all of the four phases of your cycle, you create so much more care, love & awareness for yourself.
Your imbalances start to disappear & you realise “wow, I should love myself & honour my cycle more often”.
Remember, creation comes from the seed that grows in darkness.
Embrace your darkness to create your light.
With love,
Pauline Goossens
Hormone Cycle Expert
To dive deeper into your Womb’s Wisdom, check out:
Where you’ll find:
Connect with your inner nature & Reclaim the empowered life you deserve.
More than 90% of research was done on men, so women have been doing, eating, thinking and even working out based on this 24-hour hormone cycle research!
As a woman or someone with a biological womb, you have a month-long hormone cycle in tune with the moon, with 4 distinct phases.
This means you have different energy levels & muscle toning abilities each day and week. So working out like men will completely throw your hormones out of balance, causing PMS, period pains or other hormonal imbalances.
Sometimes it’s good to challenge yourself and other times, it’s more important to rest. Nature & happiness is all about living in balance.
No matter what your workout of preference is, the overall idea of working out with your cycle is honoring the intensity levels.
Here’s how working out with your cycle would look like based on each phase:
MENSTRUATION:
Menstruation is the first day of your period until the last day of your period, usually 3-6 days long. This phase is when all of your hormones are at their lowest, meaning your energy is the lowest!
The idea of this phase is to relax, recharge and regenerate by having zero intensity to your downward energy workout.
FOLLICULAR:
This phase starts once you stop bleeding and goes until Ovulation, usually ~7-10 days long)
Oestrogen, the muscle-building & quicker recovery hormone, starts out low but rises until it peaks at Ovulation, along with your energy levels. The idea of this phase is to gradually increase intensity & challenge to your workouts.
OVULATION:
Ovulation is just one day when Oestrogen & Testosterone (risk-taking & “challenge accepted” hormone) peak around the middle of your cycle. This is when your body is fertile and has the most energy to have the most intense workout out of any other time of your cycle.
One thing to note is that Oestrogen causes joints to swell, so make sure to engage your muscles during workouts to protect your joints.
LUTEAL:
This phase comes after ovulation & lasts until your period begins, usually 11-15 days long. This is where sedating Progesterone comes out, making your body think you’re pregnant and causing your stress levels to naturally rise.
If you over-exercise in your Luteal phase, you raise more stress and you’re actually turning on fat-storage, muscle wasting and bone density loss, as well as adding more PMS & period pains. This is because your body is trying to hold onto your fat & nutrients while your body thinks & hopes it’s pregnant.
Your energy is lower so your workout intensity levels also need to be lower.
These are all examples on how you could move your beautiful body in each of your 4 phases.
If you have a hobby like surfing or horseback riding that you enjoy doing on a daily basis, remember to just add or lower your intensity based on where you are in your cycle.
By honoring your body’s cycle, you reduce hormonal imbalances like PMS, period pains & other not-feeling-so-great symptoms.
It’s so important to live by nature’s cycle and to honor your womb’s wisdom.
Remember, it’s always about balance & connecting to your inner nature.
With love,
Pauline Goossens
Hormone Cycle Expert
To dive deeper into your Womb’s Wisdom, check out:
Where you’ll find:
Connect with your inner nature & Reclaim the empowered life you deserve.
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We invite you to perceive self love as living as the embodiment of love itself.
That the self IS love.
As we journey through this life experience, as the unique individual essence that makes up you, me, and every other beloved on earth, we stumble and fall upon our fears, our self doubts, illusions of lack, scarcity. We bump up against every part of ourselves that is not yet living as love.
As painful, as real, as each of these experiences may be, on a spiritual level, each time we encounter fear, we are being gifted an opportunity to transform to love.
We have the power to choose our perspectives in each moment, and I encourage you to find those moments where you may be in fear, lack, worry, stress, pain, betrayal, or abandonment, and ask yourself ‘If my higher self perfectly scripted this for me to learn about love, how is this perfect?’.
This simple perspective shift takes us away from victimhood and places us back into empowerment. We get to seek out the divine perfection.
When we find the divine perfection, the lesson, the gift, the opportunity for more love, we have created the miracle. We have shifted from fear to love.
Of course our human self may still feel pain, may still need to process the experience, and our inner feelings and pain are so very valid. And this is where self care and treating ourselves with tenderness is required.
If you are the living embodiment of love itself, how can you not love every last perfect little piece that makes up the glorious being that is YOU? The glorious YOU which this universe has never seen before and will never see again? The absolutely miraculous individuality that makes up the full spectrum of who YOU are?
If you are not yet accepting the fullness of the glory that is you, it simply means the illusion is still present, and that is also part of this amazing, ever expanding journey of life.
And rather than needing to love yourself more, you simply can work to remove the illusions that stand in the way of remembering that you ARE love.
And each time an opportunity pops up that you see where you are not in the state of love towards self, you can be grateful, and say thank you for this opportunity. Thank you, self, for showing me the ways I can continue to deepen my capacity for love. Thank you, self, for this gift of showing me where I can continue to grow. Thank you self, for every way which you divinely orchestrate this journey of life to show me where there is more love available for me.
We do not need to go out and find our self worth, or earn it, but instead remove all of the illusion that stands in the way of us remembering our worth is inherent.
Marianne Williamson says, "Love is the essential reality and our purpose on earth. To be consciously aware of it, to experience love in ourselves and others, is the meaning of life. Meaning does not lie in things. Meaning lies in us."
This valentines day, can you take this as an opportunity to deepen into the capacity of love within you. How deeply can you experience the miracle of shifting your inner experience from one of fear, to one of love?
Happy Valentine’s day, beloved. Every last piece of this universe is madly in love with you. I hope you can receive it.
Written by Erin Kyna
Erin Kyna is a trauma informed sexuality healer, coach, teacher and poet, liberating women to experience their pleasure potential in all areas of life including sex.
You can find her on socials:
IG: erinkyna
Podcast: https://podcasts.apple.com/au/podcast/sex-and-healing-with-erin-kyna/id1539111728
Website: www.erinkyna.com
Email: erin@erinkyna.com